Friday, February 10, 2012

2/9-2/10


Thursday - Oly intense + Back Squat Speed + Oly Stamina
A. Squat Snatch. OHS, 1.2 x 5 sets, 5-7 min
B. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 2 min - focus on speed through the middle
C. Hang Power Clean and Push Jerk, 5 reps x 5 sets, 2 min - start @ 185lb

Results:
A. 185/190/195/195(f)/195(f)/195 (video below, any critiques appreciated)
B. 245lb felt fast
C. 185/195/200/205/205 - close to failure, legs tired
notes: snatch did not feel good, it has been a while since I had done a full snatch, needs work!
video


Friday - AM - LEnd 3 x 2 sets, PM - "Flow" session - Z1 + skill work + core work
AM
Set # 1 - For time:
Squat Clean (135#) - 9,7,5,3
Muscle-ups - 5,5,5,5
+
20 min recovery
+
Set # 2 - For time:
Row 300m
30 KBS - 32kg - all the way overhead
Row 300m
*Sub 3 min

Results:
part1) 3:44
notes: everything unbroken until last round MUs - fell apart - broke into 2,1,1+f,1
part2) 3:04
notes: I had more in tank but the rower I was on was old and had no catch, I couldn't get it below a 1:30 pace -should have been more like a 1:25 pace - shitty rower made me frustrated!




PM
Row 15 min @ 50% effort
+
Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Row 15 min @ 50% effort


Results:
rows complete
foam rolled for 15 min + 5 min handstand walk practice

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